According to the WHO 2020 report, 2.5 million deaths could be prevented each year if salt consumption was reduced to recommended levels.
In commemoration of World Salt Awareness Week from March 11 to 17, Melissa Pieters (37) shared more on what the recommended levels are and how to prevent illnesses related to high salt intake. Melissa, who holds a BSc in Dietetics, is from Pear Dietitians.
“I loved consumer science and biology, and my teacher at Hoërskool Vryburger High in Dawnview inspired me to become a clinical dietitian. “I love being a dietitian because I can take complex disease date and break them down into easily understandable information with practical advice for my clients to follow and to meet their individual needs.”
Melissa confirmed that a high sodium (salt) diet elevates blood pressure. “In the long run, excess sodium thickens your heart muscle, which reduces the heart’s effectiveness and may lead to a heart attack.
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“Excess sodium also causes water retention and overloads the body with extra fluid. “This may increase your chances of a stroke, renal dysfunction and stomach cancer,” said the dietitian.
She shared how to prevent the likelihood of a stroke or heart failure and still enjoy tasty food. “Cooking homemade meals instead of getting a takeaway can reduce the content of sodium. Adding in bold natural flavours like garlic, curry powder, herbs and onion can still give loads of flavour without adding salt.
“Lemon is the new salt. Lemon juice enhances the flavour of the food. Adding a squeeze of lemon to a meal can give you flavour without the risk.”
There is increasing evidence supporting links between our current high salt diets and the onset of stomach cancer, osteoporosis, obesity, kidney stones and kidney disease.
Pieters highlighted an alternative diet that can steer away from high-salt diets. She said the dietary approaches to stop hypertension diet is the most beneficial.
“It emphasises foods rich in protein, fibre, potassium, magnesium and calcium, such as fruits, vegetables, beans, nuts, whole grains and low-fat dairy. It also limits foods high in saturated fat and sugar.”
How much salt is too much salt?
Pieters said the WHO recommended less than 5g salt per day (2000mg per day) for adults.
“This can be very challenging as most food types contain sodium glutamate (a food additive) found in most processed food. Hidden sodium can be found in stock cubes, bacon, cheese and cold meat. “Two slices of white bread contain 270 mg sodium, soup powder 498 mg, and a Vienna sausage 969 mg.”
She added that some cultural beliefs are that a higher BMI is indicative of a higher social economic stance. “Consuming large amounts of alcohol will also cause a larger intake of sodium as alcohol is high in sodium.”
Cooking should therefore change to assist your family health. Healthy food choices, like eating salads, is not a “female” way of eating. “Educating all children about the importance of healthy food choices will lead to a healthier future and a good economy for South Africa.”
While some people believe pink or yellow salt is healthier, Pieters said such salt is still very high in sodium. “Read food labels. Aim for less than 120mg per 100g serving. The first three ingredients on the label make up the largest portion of the product.
“Be aware of either sugar, salt or fat in one of these first ingredients as this may indicate that it’s not such a healthy choice,” said Melissa.
Food with high salt
Five per cent of food naturally contains salt, 40 per cent salt is added during cooking or at the table and 55 per cent is found in processed food.
Simple ways to reduce salt intake:
1. Choose less salty food – look for the heart mark.
2. Cook with less salt, adding natural flavours like a squeeze of lemon.
3. Do not add more salt to your meal at the table.
4. Remove the salt shaker from the table.
5. Taste your food before adding salt (it might be a habit).
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